Fran, for those not familiar with the CrossFit community, is arguably the most noteworthy benchmark workout. It seems to garner the most accolade and attention among CrossFitters the world over. Why? Because it's absolutely intense. You look at it and think, "that sounds tough, but I could muscle my way through it pretty quick I bet." And then you do it, and it destroys you.
Fran is 3 rounds, 21 reps, then 15, then 9 of:
-Thruster @ 95# (front squat into a push press)
-Pull-up
time=7:04
I was disappointed with this time at first because going into it, I had aspirations of breaking into the 5 minute realm. But, just as it always seems to, Fran kicked my butt. Then I remembered I'd only done this WOD once since I've been able to perform multiple pull-ups and my time then was 8:55. So a near 2 minute improvement. Shouldn't be too upset. Art, my buddy and fellow Jogo coach posted a 4:01. Pretty impressive. And even he's not satisfied. Did I mention they're guys out there doing this workout in the 2 minute range?
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